Adults need 4,700 milligrams of dietary potassium per day, according to the University of Maryland Medical Center. Spinach is also rich in beta-carotene and other nutrients, and its one of the best sources of the antioxidants lutein and zeaxanthin. Potassium is amajor dietary mineralthat helps balance your body'spHandbody fluids. The recommended daily intake for the average adult is 4700 milligrams (mg), although doses of 1600 to 2000 mg a day may be adequate for some adults. 2005-2023 WebMD LLC. 1/4 tea spoon is 650 mg of potassium or 19% of what you need a day (1 tsp = 2600 mg). Drinking hot water is a great way to stay hydrated, and it might have extra health benefits. Anyone with less-than-optimum kidney function, which may be a byproduct of diabetes or heart failure, shouldnt take potassium supplements unless theyre prescribed by a doctor. Sweet potatoes are delicious and packed with vitamins and minerals. Learn about 10 possible benefits of drinking hot water, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Baked potatoes rock the potassium world. condiments or added table salt you often don't get the full benefits of . You may have to limit your potassium if you have: Certain drugs can also make it hard for your body to get rid of extra potassium. You don't have to go completely plant-based, but adding another one to two servings of fruit or vegetables to your meals can make a difference over the course of a day. Note the units: Potassium is usually measured in mg instead of grams. The dose of potassium in supplements, including multivitamins, is generally no more than 99 mg per serving to avoid accidental potassium overload in people with kidney and related diseases. Bok choy is a type of cabbage used in Asian dishes. According to the NIH, even when supplements containing potassium are combined with food, the potassium intake for most people is still below the recommended amount. Breastfeeding women. Always take potassium supplements with a full glass of water or juice. That's why it's important to recognize the signs that you're running low so you can correct it. Apricot (dried) Potassium: 41 mg or 1.1 meq per dried apricot half. That's about 15 servings of food. All rights reserved. Fruit; 1 to 3 servings of low potassium fruit per day. The recommended Daily Value (DV) is 4,700 mg, per the FDA. Furthermore, studies have found that potassium supplements that provide high doses may damage the lining of the gut (34, 35). A Detailed Review, 9 Evidence-Based Health Benefits of Almonds, Glycemic Index: What It Is and How to Use It. This is with fast shipping and it works as intended. That potato is also an excellent source of vitamin C and vitamin B6. This article reviews all you need to. Potassium is an essential nutrient for human health, and fish is a good source of potassium. Need to keep your potassium in check? A banana has 422 mg of potassium. I eat a bag of spinach, a box of kale, a large banana, a bowl of broccoli, a bowl of daal, a bowl of kidney beans, and an avocado, along with the meats, rice, and cheese and stuff that doesn't have that much, and I still don't get that amount. Mushroom Gummies Promise Better Focus and Improved Health But Do They Actually Deliver? All rights reserved. You can also take the Nu-Salt brand, which has 3180 mg of potassium per tsp. Huh. People should aim to consume 4,700 mg of potassium each day. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. 1/4tsp is 690mg of potassium. UpToDate: Patient Education: Low-Potassium Diet (Beyond the Basics)., Harvard T. H. Chan School of Public Health: Potassium., Cleveland Clinic: Hyperkalemia (High Potassium), Medsafe, New Zealand Medicines and Medical Devices Safety Authority: Medicines and Hyperkalemia., Snohomish Kidney Institute: Low Potassium Diet: What You Need to Know., National Kidney Foundation: Potassium in Your CKD Diet., NHS Oxford University Hospitals: Reducing Potassium In Your Diet.. To boost your intake, consider adding more of these 14 foods to yourdiet. FDA, CFSAN: "FDA-approved potassium health claim notification for potassium containing foods. . Its packed with potassium: one cup of cooked spinach has 839 mg, about 24 percent of the DV. Taking too many potassium supplements may also cause it (32, 36, 37). Taking too much of this mineral can cause excess amounts to build up in the blood, which is known as hyperkalemia. Other countries, including the United States, recommend consuming at least 4,700 mg per day (7). Potassium is known for its healthy abundance in foods like bananas, but many people don't realize just how significant a mineral it is for many critical bodily functions. Read on to see how these popular diets may (or may not) help. JavaScript is disabled. The minimum amount of potassium your body needs to survive is only 100 mg per day. Women are estimated to be taking 1,899 milligrams of potassium a . A healthy adult should strive to take 3,500-4,700 mg of potassium per day from dietary sources in order to maintain good health. When you hear potassium, you probably think about bananas. And because it's a balanced source of other electrolytes, including magnesium, calcium, and sodium, coconut water is an excellent low-calorie choice for summer hydration. At least 2 grams per day is desirable, equal to around 3 oz (85 grams) of fresh salmon or . WebMD does not provide medical advice, diagnosis or treatment. For elderly females, studies have shown that consumption of potassium-rich foods may help prevent osteoporosis, according to a 2020 cross-sectional study in Nutrition Research and Practice. Lentils, kidney beans, soybeans, and nuts. How do I get 4700 mg of potassium per day? Bottom line, there are no downsides to eating foods that are high in potassium and many other beneficial nutrients. Plus, theyre the only plant source of naturally occurring vitamin D. Some varieties, like shiitakes, are also rich in compounds that support immune health. So it's not clear exactly how much potassium you can take safely. Add 1/2 cup of rinsed, canned white beans at 592 mg and 1/2 cup of cubed avocado at 354 mg and you've got a light and healthy lunch packed with 2,255 mg of potassium. If you're tossing beet greens into the compost instead of sauting them, you're missing out on a ton of good nutrition. There are specific potassium salts like potassium chloride and potassium citrate. Potassium is an important nutrient found in a wide range of foods. Here's a review of potassium and what it, A potassium test (also known as serum potassium) is used to measure the amount of potassium in your blood. 14 Potassium-Rich Foods to Add to Your Diet. You need 4700 MINIMUM as a recommendation. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Bird Flu Deaths Prompt U.S. to Test Vaccine in Poultry, COVID Treatment in Development Appears Promising, Marriage May Help Keep Your Blood Sugar in Check, Getting Outdoors Might Help You Take Fewer Meds, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox. Join Outside+ to get exclusive content, meal plans, training plans, and more. This takes a bit of stirring, but it'll eventually all dissolve. In susceptible people, dangerously high levels of potassium can cause weakness, fatigue, and irregular heart rhythms that, in extreme cases, can lead to heart attack and death. If you want to improve your potassium consumption, include a few potassium-rich foods in your diet. How much food is 4700 mg of potassium? (People without health issues usually aim to eat about 4,700 milligrams. Potassium levels can be checked with a simple blood testnormal levels range from 3.7to 5.2 millimoles per liter (mmol/L). Don't panic if you don't reach the full 4,700 mg every single day. One cup cooked has 961 mg, about 27 percent of the DV. It's also needed for normal muscle growth, and for the nervous system and brain function. According to the Institute of Medicine, the average adult should consume about 4,700 milligrams of potassium every day., Your body's potassium levels may be affected bykidney disease,diabetes, vomiting, fluctuating hormone levels, or as a side effect of certain medications. However, it is thought that 1600 to 2000 mg (40 to 50 milliequivalents [mEq]) per day for adults is adequate. Too much potassium can be bad for the kidneys. For people with low potassium, doctors sometimes recommend improved diets -- or potassium supplements -- to prevent or treat some of these conditions. Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has an astounding 1,180 mg per cup, per USDA data. Many studies have shown that potassium-rich diets can lower blood pressure, especially for those with high blood pressure (, People with this condition may experience a 10% increase in blood pressure after eating salt. Take it naturally in powder for higher concentration, quicker absorption, easier on the stomach, and more ways to have fun. That potato is also an excellent source of vitamin C and vitamin B6. A cup of cooked brown (cremini) mushrooms has 555 mg of potassium, or 15 percent of the DV. However, poor kidney function isnt the only cause of hyperkalemia. Hypokalemia is a shortage of potassium in the blood. Your total intake of potassium should not be greater than the recommended amounts, unless ordered by your doctor. Mushroom Gummies Promise Better Focus and Improved Health But Do They Actually Deliver? Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Instead, you have to cut back on how much potassium you get from the food you eat.. You probably piss out over a hundred times that per day. The average banana, weighing 125g, contains 450mg of potassium, meaning a healthy person can consume at least seven-and-half bananas before reaching the recommended level. There is no set upper limit for potassium. The largest and most consistent effects of increased potassium intake were for blood pressure reduction in hypertensive individuals consuming 90 to 120 mmol (3500-4700 mg) of potassium per day. Dried apricots are incredibly high in potassium, with 1,100 mg in just 1/2 cup. What Are the Benefits of Drinking Hot Water. An easy way to get your daily potassium of 4700 mg in just 2 tsp. This plan recommends: Eating vegetables, fruits, and whole grains. You require only 100 mg of potassium per day to stay healthy. Last medically reviewed on December 22, 2020. Get some support.If you need help with meal plans or figuring out food swaps, think about talking to a dietitian or nutritionist. Start replacing some of the processed, high-sodium foods in your diet with fruits and veggies; potassium is readily available in most of them and they're naturally low in sodium. This has helped to clear it up and prevent it from recurring. In some cases, too much potassium may cause muscle weakness, confusion, irregular heartbeat, or difficult breathing. Don't panic if you don't reach the full 4,700 mg every single day. As an electrolyte, potassium works with sodium, magnesium, chloride and calcium to conduct electricity in the body. Here's an example of a meal that will deliver more than 2,200 mg of potassium, or almost half of the daily recommended amount: 1 medium baked potato with skin: 941 mg. 3 oz. As long as you eat a healthy balanced diet with lots of plant-based foods, you should be getting plenty of potassium. See additional information. Youll be fine even if you cut half of that out. 2017. video recording | 313 views, 23 likes, 4 loves, 1 comments, 10 shares, Facebook Watch Videos from Dr. Eric Berg DC 2022: How to Lose Belly Fat FAST -. Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. If you have 1/4 cup of dried apricots at 550 mg mixed into a small carton of nonfat Greek yogurt at 240 mg, 2 cups of coffee at a total of 332 mg and 8 ounces of orange juice at 240 mg, you've already racked up 1,362 mg of potassium to start your day. This is important because too much sodium can raise your blood pressure, increasing your risk of heart attack, heart disease and strokes.